Positive Mental Health and Stress

1. Positive Mental Health and Stress • People who are mentally healthy - experience stress, frustrations, feelings of self-doubt, failure, and rejection. What distinguishes the mentally healthy from someone who is not mentally healthy is their resilience. Resilience is a person’s ability to recapture their sense of emotional wellness within a reasonable time using a variety of coping strategies. (An example of resilience – If your partner breaks up with you, are you able to overcome this emotionally and eventually start seeing other people?)

2. Characteristics of a Mentally Healthy Person • hopefulness about opportunities and life’s challenges • persistent in achieving one’s goals • practical/realistic about goals as well as their strengths and weaknesses • responsible for own personal behaviour • respect own needs and the needs of others • healthy self-esteem / positive self-concept • healthy self-confidence • ability to manage stress effectively • ability to work productively • support network (family, friends, mentors) • healthy attitude towards life’s problems and difficulties • seeks help / advice when needed

3. Maslow’s Hierarchy of Needs • http://www.youtube.com/watch?v=EIao6jO9Q7w&feature=related • http://www.youtube.com/watch?v=QxdNzOVRAmA&feature=related

4. Self-Survey on Well Being • Complete the Self-Survey on Well Being and then calculate the results • Scoring • The number you circled is your score for the question. Add your scores in each of the two sections and divide each sum by the number of questions in the section.

5. Self-Survey on Well Being Life Purpose and Satisfaction: _______ divide by 17 = ______ Self-Confidence During Stress: __________ divide by 15 = ______ · Combined Well Being: (add scores for both) ___________ divide by 32 = ______ Each score should range between 1.00 and 7.00 and may include decimals (for example 5.15).

6. Self-Survey on Well Being Interpretation of Results: • VERY LOW: 1.00 TO 2.49 • MEDIUM LOW: 2.50 TO 3.99 • MEDIUM HIGH: 4.00 TO 5.49 • VERY HIGH: 5.50 TO 7.00

7. The National Mental Health Association describes mentally healthy people as those who: • Feel comfortable about themselves. They are not overwhelmed by their own feelings, and they can accept many of life’s disappointments in stride. They experience all of the human emotions (for example, fear, anger, love, jealousy, guilt, joy) but are not overcome by them.

8. The National Mental Health Association describes mentally healthy people as those who: • Feel right about other people. They feel comfortable with others and are able to give and receive love. They are concerned about the well-being of other people and have relationships that are satisfying and lasting.

9. The National Mental Health Association describes mentally healthy people as those who: • Are able to meet the demands of life. Mentally healthy people respond to their problems, accept responsibility, plan ahead without fearing the future, and are able to establish reachable goals.

10. Stress • Stress: the effect of an event on your mind and body, these effects can be both helpful or harmful; the forms of stress can be either positive (e.g., something that one is looking forward to like a school dance or wedding) or negative (e.g., break-ups and death of a loved one) • http://www.youtube.com/watch?v=sPS7GnromGo

11. Stressors • Stressors: situations and experiences that cause stress http://youtube.com/watch?v=aaycLWgMX5w

12. Stress and Stressors • In a small group of 3 people, generate a list of as many stressors as you can think of. • Once your list is completed, try to place them into one of the following categories: • Physical, Social, Intellectual, Emotional, Spiritual, and Environmental

13. Types of Stressors • Physical Stressors – (e.g., positive; strenuous activity), (e.g., negative; bacteria, smoke, lack of sleep, injury)

14. Types of Stressors • Social Stressors – (e.g., positive; receiving compliments, expectations of others), (e.g., negative; rejection, embarrassment, ridicule, arguments) http://www.youtube.com/watch?v=NehjLyfIijA&feature=related

15. Types of Stressors • Intellectual Stressors – (e.g., positive; challenging problems), (e.g., negative; mental fatigue, inability to comprehend)

16. Types of Stressors • Emotional Stressors – (e.g., positive; falling in love), (e.g., negative; anger, lack of love, mistrust)

17. Types of Stressors • Spiritual Stressors - (e.g., positive; acting in accordance with your moral code), (e.g., negative, guilt, moral conflicts, lack of meaning or purpose in life)

18. Types of Stressors • Environmental Stressors – (e.g., positive; possession of a lot of money), (e.g., negative; lack of money, shelter, food)

19. Coping Mechanisms Compensation • When one exaggerates a desirable trait to reduce the feeling of inferiority caused by an undesirable trait.

20. Coping Mechanisms Projection • When one places the blame elsewhere.

21. Coping Mechanisms Identification • When one imitates the behaviour and mannerisms of someone else.

22. Coping Mechanisms • Regression • When one recalls pleasant experiences making the past appear much more attractive than it actually was or when one’s behaviour regresses to an earlier stage of development.

23. Coping Mechanisms Rationalization • When one explains one’s undesirable or foolish behaviour or failures by giving a reasonably but untrue explanation for it. • Examples: • ·“sour grapes” – a person unable to obtain what he/she wants maintains that he/she did not want it anyway • “sweet lemons”- instead of trying to convince ourselves and others that we did not actually want the thing we were after, we talk ourselves into believing that our present situation really is best for us.

24. Coping Mechanisms • Repression • When wishes, thoughts, and experiences associated with unpleasantness are excluded subconsciously from awareness.

25. Coping Mechanisms • Suppression • When one dismisses a thought or unpleasant experience.

26. Coping Mechanisms • Fantasy and Daydreaming • When one escapes from difficulties of real life with preoccupying thoughts.

27. Coping Mechanisms Denial • When one refuses to admit or acknowledge the reality of the situation.

28. Adaptive Coping Strategies Physical maintain your health – exercise your body, eat a nourishing diet and get enough sleep • Learn to relax – learn a relaxation exercise to release muscular tension, take up a hobby and have a warm bath, listen to calming music

29. What am I? • Nobody can escape me. • I am sometimes good and sometimes harmful to your health. • I can be the spice of life. • I can be life threatening.

30. What is Stress? • Stress is “a non-specific response of the body to any demand or challenge” Dr. Hans Selye • Stress is anything that … * threatens us • * prods us • * scares us • * worries us • * thrills us

31. What is Stress? • Stress is an inevitable aspect of life. We are under stress every day. Without it, we wouldn’t move, think, get out of bed, or care. • Stress is caused by both positive and negative situations.

32. What is Stress? • The initial reaction when stressed (ALARM RESPONSE) is the same every time, whether the source of the stress (STRESSOR) is real or imagined, positive or negative. • Stress can be good (called “eustress”) when it helps us perform better, or it can be bad (“distress”) when it causes upset or makes us sick.

33. Did you know? • Stress is the cause of or contributes to most human illness. • * Stress can act as a motivator. Some people do their best work under stress. • * Stress is a challenge for everyone but the ways in which it affects behaviour are highly individualistic.

34. Did you know? • Each of us has a great deal of freedom to decide exactly how much impact stressful events will have on our lives. • * The most healthy, successful and accident free persons are those who manage stress. • * Persons who understand stress factors in others make the best bosses.

35. Did you know? • People who feel alone in the world, who are uninvolved with other people and their community, run a higher risk of illness due to stress. • * Stress can be managed, and the healthiest among us manage it on a daily basis.

36. Effects of Stress • Stage I : The Initial Alarm Reaction…The “Fight or Flight” Response • http://www.youtube.com/watch?v=sPS7GnromGo

37. The “Fight or Flight” Response • 1.The mind becomes aware of the stimulus through the senses or thoughts. • 2.Within seconds, sometimes even before the stressor is identified, the brain’s arousal system activates the sympathetic nervous system. Adrenalin and other stress hormones are released. Nervous stimulation and hormones act upon every part of the body to prepare it for physical action.

38. The “Fight or Flight” Response • 3. Mental alertness increases and sense organs become more sensitive, e.g. the pupils dilate to take in more details over a wider range of vision. • 4.Pulse and respiration speed up and blood pressure increases to improve transport of glucose and oxygen and carbon dioxide to and from the muscles and brain. • 5. Sweating increases as body heat is moved from t.he core of the body to the skin.

39. The “Fight or Flight” Response • 6. Muscles tense up in preparation for exertion. • 7.The liver releases more blood clotting factors in case of injury. • 8.Blood sugar, fats and glycogen are mobilized for extra energy. • 9.Stomach and kidney action stops as all blood is re-routed to organs of priority. • 10. Hair may stand on end. In animals this protective response makes the animal appear larger and more threatening to its attacker.

40. Effects of Stress • Stage 2- Intensification or Recovery • The “fight or flight” response takes a lot out of you. Luckily it doesn’t last forever. You may realize almost immediately that the threat was not really a threat at all, or you may use the energy that your body that has gathered for action to actually run, hit or lift a car off the person trapped underneath. Then the body reverts to a normal or even more relaxed state, and recovery takes place.

41. Effects of Stress • Stage 3- AdaptationIf the source of stress doesn’t go away or is only slightly lessened, the body changes are retained. The level of stress begins to be viewed as “normal”. • Physical Symptoms: heartburn, tense muscles, nervous sweat, headaches, stomach aches, diarrhea, skin problems, heart palpitations, frequent illness (weakened immune system), menstrual difficulties • Emotions: anxiety, irritability, crying, preoccupied, sleep disturbance • Behavioural Signs: overeating, lack of appetite, increased use of caffeine or smoking, difficulty falling asleep, increase in anxiety-reducing habits (e.g. biting nails), stuttering, increased use of prescribed drugs (tranquillizers).

42. Effects of Stress • Stage 4- Exhaustion • If stress continues unrelieved for a long period of time, serious health problems result: • Physical Symptoms: high blood pressure, heart attack, ulcers, colitis, strokes, rheumatoid arthritis, exhaustion, migraine headaches, decrease in sex hormones • Emotions: depression, suicidal tendencies, rage, hysteria • Behavioural Signs: frequent serious accidents, loss of sexual desire, disordered eating.

43. Adaptive Coping Strategies • Mental • think positive thoughts – think of your strengths, think about things you’ve done well • organize your time – sort out your tasks from most to least important; do small parts of a tough job, reward yourself, then continue to work

44. Adaptive Coping Strategies Physical maintain your health – exercise your body, eat a nourishing diet and get enough sleep • Learn to relax – learn a relaxation exercise to release muscular tension, take up a hobby and have a warm bath, listen to calming music

45. Adaptive Coping Strategies • Value yourself – don’t blame yourself needlessly when things don’t go well, figure out what you can learn from your mistakes • Plan and think ahead – think about stressful situations and make plans to deal with them, make alternative plans in case what you are hoping for doesn’t happen • Express your feelings – laugh when you feel good and hug your family and friends, let yourself cry when you are feeling sad and reach out to comfort others

46. Adaptive Coping Strategies • Social • Communicate with people – say something nice to someone, discuss your problems with someone you trust • Seek new activities – pursue new hobbies, plan something fun and exciting, spend time with someone who is calm and reassuring

47. Strategies to Cope with Stress • Change lifestyle habits • -care for yourself • -well-balanced diet • -regular exercise • - adequate sleep • decrease intake of caffeine (coffee, tea, colas, chocolate) • -decrease intake of junk food • -balance school/work with leisure time • -build a support system of people with whom you can talk freely • -seek out activities and situations, which affirm your strengths

48. Strategies to Cope with Stress • Change stressful situations • communicate your needs and concerns with assertion • -learn time and money management skills • -develop and practise a problem-solving process • -possibly leave a situation (job, relationship) if it cannot be improved

49. Strategies to Cope with Stress • Change your thinking • look at things more positively • -see problems as opportunities • -be realistic in your expectations • -refute negative thoughts • -keep a sense of humour

50. Strategies to Cope with Stress • Learn how to replace the alarm response with the relaxation response • -take a deep breath when you get bad news • -count to ten before responding • -write down your thoughts or talk to someone • -give yourself time to react (“sleep on it”)